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Whether you have a food allergy or simply want to change up your usual pasta routine, brown rice pasta makes a good choice. Its subtle flavor and chewy texture pairs well with traditional tomato sauce or as your noodle for making homemade lo mein. Nutritionally, pasta made from brown rice isn’t all that different from traditional whole-wheat pasta.

Counting the Calories

Like its wheat cousin, brown rice pasta would be considered moderately dense in calories, meaning it isn't low in calories and portions should be kept in check. A 2-ounce uncooked portion of brown rice pasta, which makes 1 cup cooked, has 190 calories. Both white and whole-wheat pasta also have about the same number of calories in a 1-cup serving. To put it into perspective, if you follow a 2,000-calorie diet, one serving of brown rice pasta meets 10 percent of your calorie needs.

Carbs, Protein and Fat

Brown rice pasta isn’t a low-carb food. In fact, most of the calories in the whole-grain pasta come from carbs. A 2-ounce serving contains about 40 grams of carbs, which accounts for 80 percent of the calories. Despite the popularity of the low-carb diet, carbs aren’t bad, especially from foods, like brown rice pasta, that also provide filling fiber. Adding more fiber to your diet from whole grains is good for your heart and digestive system. That serving of brown rice pasta has 4 grams of fiber, along with 4 grams of protein and 3 grams of fat.

Source of Iron

Brown rice pasta isn’t a significant source of iron, but one serving can get you closer to your needs, providing 8 percent of the daily value. Women and children have the toughest time getting enough iron in their diets, and every little bit helps. Iron is an essential nutrient that helps transport oxygen throughout your body. If you're not getting enough iron, you may feel tired and have a difficult time concentrating.

Because brown rice is a nonheme source of the blood-building mineral, you can improve absorption of iron from your brown rice pasta by pairing it with a food that's rich in vitamin C, such as tomato sauce, broccoli or red peppers.

Allergies and Brown Rice Pasta

When you’re allergic to wheat or gluten, you may sometimes feel a little left out when it comes to enjoying foods like pasta. As a wheat and gluten-free food, brown rice pasta serves as a safe and tasty alternative to traditional pasta. Plus, because it so closely resembles the taste and feel of regular wheat pasta, your friends won't notice the difference.

About the Author

Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food, nutrition and health with anyone who'll listen for almost 20 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and Working Mother.